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beginners routine (please rate)

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teashoci
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2007/06/11 21:11:37 (permalink)
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beginners routine (please rate)

Hello all I am looking to increase strength and mass. I am so please rate my routine and give advice

Monday -

Flat bench press 3 x 5
incline bench press 3 x 8
Flat dumbell press 3 x 8
incline fly 3 x 8

wednesday -

dumbell rows 4 x 10
shoulder press 4 x 8
shrugs 4 x 8

friday -

preacher curls 3 x 8
dumbell curls 3 x 8
skullchrushers 3 x 10


Late on I would like to start squats, deadlifts and training on my abs.

Thanks very much.
#1

3 Replies Related Threads

    victor
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    RE: beginners routine (please rate) 2007/06/11 21:35:21 (permalink)
    Hi mate how old are you and what are your stats ?

    Looking at the program you have listed it shows that you're concentrating on the "show" muscles ie chest and arms.

    You NEED to have squats and deadlifts in there if you're serious about ganing any sort of decent mass/strength

    Also IMO 80% of bodybuilding success lies with diet - make sure that is high in calorie/protein/carb/EFA dense foods.

    Try this routine mate:


    Monday

    Chest and arms

    Bench Press
    Incline Press
    Barbell curl
    Close grip Bench

    Wednesday

    Legs

    Squats
    Stiff legged deadlifts
    Calf raises


    Friday

    Back and shoulders

    Deadlifts
    Bentover Rows
    Standing military presses

    I used this VERY routine myself as my first ever routine and packed on some serious weight with this.

    Make sure diet is good.



    post edited by victor - 2007/06/11 21:42:51
    #2
    teashoci
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    RE: beginners routine (please rate) 2007/06/11 21:50:24 (permalink)
    Thanks very much for your input. I will certainly give that a try. I am 23 I am 5'7" and I weigh 9 and half stones. Though I am not skinny I have a half decent build prior.
    #3
    scruffy
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    RE: beginners routine (please rate) 2007/06/12 00:05:15 (permalink)
    Monday

    Legs

    Squats
    Stiff legged deadlifts
    Calf raises



    Wednesday

    Chest and delts/tri`s

    Bench Press
    Incline Press
    Standing military presses
    Close grip Bench


    Friday

    Back and bi`s

    Deadlifts
    Bentover Rows
    barbell curls

    personally i would adapt this routine to the above, maxium rest between legs and back day
    #4
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